One day at a time.

Like anything, eating well is a skill that takes time and practice to develop. If you’re unsure where to start, or have had trouble sustaining change, try these four things.

I. Make one change at a time.

Although wholesale changes can initially feel motivating and energising, it’s much more sustainable to make one change at a time. Once a certain change has become a natural part of your daily routine, you’re ready to move on to the next.

One change at a time might look like:

• Starting each day with a generous glass of water, to rehydrate after fasting overnight.

• Downsizing your large coffee to a smaller size, or going without sugar.

• Adding a salad or vegetable side to each main meal (when eating out, and at home).

• Swapping your afternoon coffee or soft drink for a herbal tea, sparkling water or sugar-free kombucha.

• Adding in an extra alcohol-free day per week.

II. Add things in, instead of taking them away.

 Variety and diversity are fundamental to a healthy dietary pattern, which naturally lends itself to an ‘abundance’ mindset and ‘net positive’ change overall. Enjoying more health-promoting foods will naturally ‘crowd out’ less nutritious options, and if you do need to take something away, always add something else in its place.

Adding, instead of subtracting, might look like:

• Enjoying a piece of fruit with breakfast or lunch, or after dinner.

• Adding a sprinkle of nuts and seeds to your cereal or salad.

• Cooking with an extra vegetable or two.

• Adding fresh herbs, spices or a squeeze of lemon or lime for flavour.

• Bolstering your lunch time salad with some tinned legumes.

III. Set aside some time to plan and prepare.

 Eating well doesn’t necessarily happen by accident! More often than not, it takes some effort – but it’s always worth doing so.

Planning ahead might look like:

• Shopping for the pantry staples and fresh ingredients you’ll need for healthy dishes throughout the week.

• Preparing a big salad to enjoy for lunch for a few days at a time.

• Looking at your schedule for the upcoming week, and planning your meals accordingly. Are there days where you’ll be arriving home later in the evening, and therefore likely to feel less motivated to cook dinner?

• Spending a few minutes researching available options, if you’ll be travelling or eating out, to help you make the best choice possible.

• Identifying opportunities to prepare an extra serving of what you’re having for dinner (or even just an extra serving of protein), ready for lunch the next day.

IV. Focus on how you want to feel.

 Rather than the external, focusing on the internal (i.e. how you feel) is key to sustainable change. More often than not, it’s also where most changes initially take effect, which in itself is motivating!

Try:

• Tuning in to how your unique body feels in response to different foods, in varying amounts. Bring awareness to how your body feels 10 minutes, half an hour and two hours after eating.

• Adopting a slightly longer-term mindset than what you feel tempted by in the moment. Consider how you’d like to feel, and the foods that help you feel that way.

• Trusting your body. The body is intelligent and tells us what it needs – we just have to listen. If you feel like eating a certain way, honour that and enjoy it mindfully.